Weightlifting + triplet
3 rounds as warm-up:
10 pvc passthroughs
10 light Russian kettlebell swings
5 goblet squats
+
Every :90 for 15:00 (5 sets of each):
1st: 3 snatch- or clean-grip deadlifts, 3111
2nd: 3/side single-arm DB Z presses
+
AMRAP in 10:00:
5 power cleans, moderate up to 185/135 – should be able to do quick singles throughout
5 wall walks
5 power cleans
20/15 calories
+
5:00-10:00 coach-led mobility